Teen LivingObjective 7.0-7.03

Fitness ~ the ability to meet the demands of day-to-day life

Benefit ◦ calories burn efficiently ◦ Body well conditioned◦ Toned muscles, strong heart, clear lungs◦ Higher self-esteem

Good nutrition ◦ eat a wide variety of foods ◦ Get enough fiber

Regular exercise Teenagers should get 30 minutes of aerobic

activity 3 times a week Check with doctor before beginning

exercise program Energy = Food measured as calories

Individuals vary◦ Same height may not equal same weight.

Muscle weighs more than fat; bone structure can make a big difference between people

Varies by◦ Age; bone structure; gender◦ Metabolism

Increased by muscle mass Basal metabolism

◦ amount of energy needed to maintain automatic body functions

Maintain by:◦ Eating reasonable portions of nutritious foods

Lower infection resistance Reduce muscle strength Result in malnutrition

15% less than physician recommendation

Eat more calories than required for amount of physical activity

Adults exercise less than teens. If they continue to eat same amount as when they were younger, they will gain weight

15% more than physician recommendation Heart disease; high blood pressure; certain

cancers Comes from lack of physical activity

Develop healthy eating and exercise habits Choose low-fat, nutrient and calorie dense

foods Safe weight loss includes foods from all food

groups Safe weight gain includes eating larger

portions of healthy food

Can be life-threatening Anorexia nervosa: an extreme urge to lose

weight by self-starvation Bulimia: Binge and Purge (Overeat then

regurgitate)

Avoid those that require purchasing special foods

Fad diets promise quick and easy weight loss but rarely deliver

Try replacing fried chicken with broiled chicken as one way to lose weight without radically changing

Choose apples over other fattening foods like candy bars, pudding, or ice cream

7.02 Assess Personal Eating Habits

Foods help maintain family traditions◦ Family barbecues◦ Thanksgiving◦ Easter◦ Christmas

How you eat, when you eat, with whom you eat, what you eat

Remember to count your snacks as part of your total daily servings

Choose low-fat menu items (especially when eating fast food)

Recommended by nutritionists for a healthy diet

Found in:◦ Whole grains cereals◦ Fresh fruits◦ Vegetables

Aids in digestion Dietary Guidelines for Americans

recommend eating foods high in fiber

Vitamin D and leafy, green vegetables (spinach, kale), yogurt, milk, cheese, even chocolate pudding!

Keeps bones and teeth strong

70% of body weight comes from water Nutritionists recommend 6-8 8oz. (servings)

glasses per day Water can come from other sources besides

just drinking◦ Soup◦ Fruits◦ Vegetables

Healthiest choice is Olive Oil We need a minimum amount of fat in our

diet Use fats and sweets sparingly Americans receive MOST of their sugar

intake from…soft drinks Reduce salt by seasoning foods with herbs

and spices

Reduce amount by selecting legumes (beans) for protein once or twice a week, instead of meat or other higher fat items such as cheese

Reduce saturated fats (fats that are solid at room temperature: butter, Crisco and made from animal products) to reduce cholesterol

STOP HERE

Get from citrus fruits like oranges and orange juice

Inadequate supplies of vitamin C can lead to scurvy◦ gradual weakening, pale skin, sunken eyes,

tender gums, muscle pain, loss of teeth, internal bleeding

Fruits and Vegetables are your BEST source

Too many can be dangerous and toxic to the body◦ Vitamin A (fat soluble)

Needed to build red blood cells◦ Get from liver, raisins, iron-fortified cereals

Contain 9 essential amino acids◦ Complete proteins found in meat, fish, poultry

2-3 ounces of meat = deck of cards Meat?

Yes, peanut butter, legumes (beans), and eggs are considered part of the meat (protein) group

Be sure to get professional nutritional counseling before beginning a vegetarian diet

Vegetarians do not eat meat Main concern is getting enough protein Get complete protein in the vegetarian diet

by eating combinations of legumes and grains like black-eyed peas and rice

Often people become vegetarians for ethical reasons, they think it is wrong to kill and eat animals

Found in grains like rice (choose brown for best nutrition), whole wheat breads, oats, macaroni, cereal, etc.

Nutritionists recommend half of daily calories come from complex carbohydrates

Provides extra energy for athletes (runners, swimmers, soccer players)

Teenagers should eat the MOST servings from this food group every day

Provides serving recommendations for each food group

Objectives 7.03Investigate Special Dietary

Needs

Attitudes toward food are established in childhood

Preschoolers should eat regular meals to teach them good eating habits

Adolescents need more protein to build and repair body tissues

Senior Citizens require fewer calories as they get older

Symptoms ◦ Itchy rash, nasal congestion, diarrhea

Many people are allergic to peanuts, seafood, iodine (found in seafood and salt), eggs, and wheat or glutens

Carefully read food labels if you have allergies

Symptoms◦ Gas, bloating, abdominal pain, diarrhea

milk, ice cream

Eating fresh fruits and vegetables can reduce risk of developing some types of cancer

Eating high-calcium foods can help you avoid the brittle bones of osteoporosis (porous bones)

Can lead to heart disease

High Blood Pressure (Hypertension)

Reduce sodium (salt)

Inability to used carbohydrates (carbohydrates turn to sugar)

Dehydration Avoid by drinking water

Eat three to four hours before competition to give the meal time to digest.

Should eat foods high in folic acid (fortified breakfast cereals, dried beans, leafy green vegetables and orange juice) to reduce the risk of certain birth defects in unborn babies

It’s better to start getting more folic acid 2-3 months before becoming pregnant

Increase intake of minerals and vitamins